Sunday 100228

Rest Day

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Iraq.

"CrossFit Crashes the C.R.A.S.H. B.s" by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

"IA Gone Bad" by Mountain Green Helitack, Uinta-Wasatch-Cache National Forest, Utah - video [wmv] [mov]

"Four ways to fix a broken legal system" with Philip K. Howard, Ted Talks.

Consider and post comments on March 4, the next rest day.

Saturday 100227

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments.

Compare to 091031.

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Athletes with longer arms benefit from a slightly wider grip in the snatch and overhead squat.

"Erin Cafaro Learns to Run" Part 1 with Dr. Romanov, a CrossFit Journal preview video [wmv] [mov]

Dave Duprey trains for the 2010 CrossFit Games Sectional at CrossFit Milford by CrossFit Again Faster - video [wmv] [mov]

Friday 100226

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

Compare to 080615.

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Grant Bowen, Squaw Valley, California.

"The Quad Dipsea" with San Francisco CrossFit, a CrossFit Journal preview video [wmv] [mov]

"Preparation" with top performers from the 2010 CrossFit Games Midwest Sectionals - video [wmv] [mov]

Thursday 100225

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps and ascents to comments.

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In the forward handstand pirouette, the two-step, 180 degree rotation initiates in the direction of the finger tips.

"Boz and Todd Do Olga" with Kurtis Bowler, a CrossFit Journal preview video [wmv] [mov]

SacTown Throwdown at CrossFit East Sacramento - video [wmv] [mov]

"He that is of the opinion money will do everything may well be suspected of doing everything for money."
- Benjamin Franklin

Wednesday 100224

Rest Day

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Laurie Porsche, CrossFit Al Asad, Iraq.

"Sled Dragging" with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]

Rolling Thruster-Grace at CrossFit Center City - video [wmv] [mov]

Read "Learning Calculus: Overcoming Our Artificial Need for Precision" by Kalid Azad, Better Explained.

Consider and post comments on February 28, the next rest day.

Tuesday 100223

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 091212.

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Nick Fowler, El Capitan, Yosemite, California.

"Isolation:" At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]

EC Synkowski at the C.R.A.S.H. B.'s by CrossFit Again Faster - video [wmv] [mov]

Monday 100222

Run or Row 5K

Post time to comments.

Compare to 080209.

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CrossFit Level 1 Seminars: CrossFit Rebel South Africa, CrossFit Virtuosity, CrossFit Marina, CrossFit Atlanta, Air Force Rome Research Laboratory, New York.

"Mary's Story" Part 2 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

Aussie Nasty Girls WOD at CrossFit Effects - video [wmv] [mov]

Sunday 100221

"Garrett"

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups

Post time to comments.

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Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

Saturday 100220

Rest Day

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RJ Meske, Kawarau Bridge, Otago, New Zealand

"Learning the Muscle-up" with Jason Khalipa, a CrossFit Journal preview video [wmv] [mov]

Steve's Club visits Zach Even-Esh, Part 2 by CrossFit Again Faster - video [wmv] [mov]

Read "Leadership - Ben Zander" by Polly Labarre, Fast Company

Consider and post comments on February 24, the next rest day.

Friday 100219

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Post reps for both exercises in all rounds.

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The Garage, Woodstock, Georgia.

"Conclusion of a Portrait of a Flowmaster" with Todd Widman by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

Liz Warren trains for the 2010 CrossFit Games Sectional at CrossFit Milford by CrossFit Again Faster - video [wmv] [mov]

Thursday 100218

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 091128.

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The hook grip.

"Tailoring Your Coaching:" The SLC Ding Series Part 1, a CrossFit Journal preview video [wmv] [mov]

The 2010 CrossFit Games Midwest Sectional Women's Sunday Workout - video [wmv] [mov]

Wednesday 100217

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

Compare to 040808.

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Juaquin Mercado, USCG Cutter Chincoteague, CrossFit La Puntilla

"Hybrid Winter Challenge" with Rob Orlando by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

The 2010 CrossFit Games Northwest Regionals Site preview by CrossFit Again Faster - video [wmv] [mov]

Tuesday 100216

Rest Day

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Kent Stamey, CrossFit Hickory, Hickory, North Carolina.

"Mary's Story" Part 1 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

"Weightbelts" with Kelly Starrett - video [wmv] [mov]

Watch "Start with Why" with Simon Sinek, Tedx.

Consider and post comments on February 20, the next rest day.

Monday 100215

For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Post time to comments.

Top men's times from the 2009 CrossFit Games:
Mikko Salo (19:46), Jason Khalipa (21:35), Michael Fitzgerald (22:13).

Top women's times:
Charity Vale (18:24), Kristan Clever (20:27), Carey Kepler (21:06).

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CrossFit Level 1 Certification Seminars: Rainier CrossFit, CrossFit Tampa, L'usine CrossFit, CrossFit Brisbane.

"Perfect Technique:" At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]

The 2010 CrossFit Games Season begins! The US Midwestern Sectionals "Air Force WOD" ... [wmv] [mov]

Sunday 100214

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Post results to comments.

Top men's scores from the 2009 CrossFit Games:
Patrick Burke (7 rounds plus 4 HSPU), Jason Khalipa and Mikko Salo (6 rounds plus 4 KBS).

Top women's scores:
Kristan Clever (6 rounds plus 5 KBS), Charity Vale (6 rounds plus 4 HSPU), Jolie Gentry (4 rounds plus 3 KBS).

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Brycen Garrison, Greater Brighton Fire Protection Department.

"Log Grace" at Rainier CrossFit by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

Steve's Club visits Zach Even-Esh, Part 1, by CrossFit Again Faster - video [wmv] [mov]

Saturday 100213

1 rep-max Snatch

Ten minute time limit, not including warm up.

Post load to comments.

Top men's scores from the 2009 CrossFit Games:
Jeff Leonard (240lbs), Jason Khalipa, Spencer Hendel and DJ Wickham (225lbs).

Top women's scores:
Tamara Holmes (145lbs), Tanya Wagner (135lbs), Kristan Clever (130lbs).

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In the muscle-up transition, the elbows move from under the rings to over, while the hands trace a very tight line above the nipple, and never move from close contact with the body.

"An Intro to the new Coaches Prep Course" a CrossFit Journal preview video [wmv] [mov]

"One-arm Isabel" with John Warnek from CrossFit King of Prussia - video [wmv] [mov]

"Whenever there is a simple error that most laymen fall for, there is always a slightly more sophisticated version of the same problem that experts fall for."
- Amos Tverskyy

Friday 100212

Rest Day

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Jessica Perez-Beebe, CrossFit RBB, Rehoboth Beach, Delaware.

"Cleans, Burpees, Reflections on the Games" with Jason Khalipa, a CrossFit Journal preview video [wmv] [mov]

Lauren Plumey competes in the Hybrid Challenge - video [wmv] [mov]

Read "What Makes a Great Teacher?" by Amanda Ripley, The Atlantic.

Consider and post comments on February 16, the next rest day.

Thursday 100211

Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

Post time to comments.

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Jonathon Dowling, CrossFit Milwaukee and CrossFit Santa Rosa.

"Transmission:" At the chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]

Kirkland CrossFit Workout - video [wmv] [mov]

Loving You (and Drinking Beer) by Frank Dellario.

Wednesday 100210

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

Post time to comments.

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Mt. Rainier, Washington

"Answering the Belltown" with Nadia Shatila, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

"Hydration" with CrossFit Endurance, by CrossFit Again Faster - video [wmv] [mov]

Tuesday 100209

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

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Weightlifting pulling stance and landing stance.

"Learning the Front Lever" with Jeff Tucker, a CrossFit Journal preview video [wmv] [mov]

Laura DeMarco 370lb Deadlift - video [wmv] [mov]

Monday 100208

Rest Day

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Second Annual CrossFit Certification Trainer Summit, University of San Diego. CrossFit Level 1 Certification Seminar, CrossFit Effects.

"Accumulated Wisdom" with Austin Begiebing, a CrossFit Journal preview video [wmv] [mov]

"Knee Snatching" with Louie Simmons - video [wmv] [mov]

Read "Are You a C.E.O. of Something?" with Mark Pincus by Adam Bryant, The New York Times.

Consider and post comments on February 12, the next rest day.

Sunday 100207

"Stephen"

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Post time to comments.

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Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

Saturday 100206

Deadlift 5-5-5-5-5-5-5 reps

Post loads to comments.

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Miller, Aulakh and Booth, Kirkuk, Iraq

"Failure Mechanisms:" At the chalkboard with Coach Glassman, a CrossFit Journal preview video [wmv] [mov]

"CrossFit and Strongman" with Kurtis Bowler by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

CrossFit South County athletes prepare for the 2010 CrossFit Games Sectionals - video [wmv] [mov]

Friday 100205

21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

The SDHP is a "pull" that is really a "push." Can you elaborate?

Post impressions to comments.

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Joanne Mittelholtz, CrossFit Kitchener, Ontario, Canada.

"Level 1 Cert Experience," a CrossFit Journal preview video [wmv] [mov]

2009 Games Australasian Qualifiers - video [wmv] [mov]

Thursday 100204

Rest Day

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Del Harris and Dave Wilko, Help for Heroes Fund.

"Training at 90 Percent" with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]

"180kg Slinged Squat" with Rob Downton - video [wmv] [mov]

"A Study Finds Mental Benefit of Fish Oil" by The Associated Press, The Wall Street Journal.

Read Scientific Consensus.

Consider and post comments on February 8th, the next rest day.

Wednesday 100203

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 090530.

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Will Gadd, the Endless Ascent, by James Beissel.

"El Empuje" with Maggie Dabe, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

"Think Tank Workout" at CrossFit Evolution - video [wmv] [mov]

"Fitness as a Full-Time Pursuit" by James Wagner, The Wall Street Journal.

Tuesday 100202

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Compare to 080803.

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US Army Special Forces Group, Afghanistan.

"The 40" with CrossFit Football, a CrossFit Journal preview video [wmv] [mov]

Rob Pincus hosts S.W.A.T. Magazine TV - video [wmv] [mov]

The February 3rd episode includes Matt Chan and CrossFit Verve - video [wmv] [mov]

Monday 100201

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

Post time to comments.

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CrossFit Level 1 Certification Seminars: CrossFit King of Prussia, Rogue Fitness, Colorado State Patrol, CrossFit One World.

"CrossFit Works and the Games," the Tucson Ding Series Part 5, a CrossFit Journal preview video [wmv] [mov]

"The Two Minute Pizza" with Furious Pete - video [wmv] [mov]